Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


50 Dubs or 100 Singles

20 DB Snatch

Snatch (10min EMOM 3 Unbroken Reps)

Squat, Same weight on all sets

Metcon (Time)

For Time(12min)

30 Wallballs

10 Renegade Rows

20 Wallballs

20 Renegade Rows

10 Wallballs

30 Renegade Rows
Coach Tip Sprint Sprint Sprint Sprint Everybody! Everything should be unbroken and fly baby fly

Warm-up (No Measure)

Cool Down

Coach led stretches